Tree Yoga · The original pose reference
Chair Pose
See this pose in the original book ↗From the original book
The practice.
Begin facing away from the tree, with your back against the trunk. Alternatively, you could also do this pose facing the tree, with the hands on the trunk. The feet should be about hip-width apart. For a greater challenge, you can bring the feet together. Bend the knees, and lower the hips down. Keep length in the spine, and hold this position statically for a couple rounds of breath.
Chair pose is very challenging for many people. It is difficult to get deeply into the pose, and it is hard to keep the spine long. Practicing this pose with the tree allows you to get deeper than you thought possible — priming the nervous system for better mobility and improved biomechanics. It also keeps the spine in perfect posture. This pose will also build tremendous strength in the legs.
Original book text by Alex Julian. Line wrapping and page breaks have been normalized for reading on the web. Personal accounts and energetic interpretations remain part of the original text.
Make the practice fit you.
This is a reference entry, not a required step in a beginner course. Use a comfortable range, keep breathing naturally, and stop if a movement hurts. Inversions and suspended exercises need appropriate instruction and equipment; a tree is not a certified anchor.
Explore the gentle introductory lesson →Keep exploring